Nutrition is tied to good health, as well as to prevention and treatment of many conditions — and among the vitamins, the B vitamins are an important group to have in your diet every day. Getting the recommended amounts of B vitamins daily is a central part of preventive care. Benefits of vitamin B include healthy metabolism, and now research shows a link to a reduced risk of stroke. B vitamins are especially abundant in green vegetables, whole or fortified grains, dairy and meats. Read on to discover the daily doses of B vitamins you need, natural sources to include in your diet, and the health benefits you can expect to reap.
Vitamin B Supplements Tied to Lower Stroke Risk
In addition to their role in metabolism and in maintaining healthy skin and hair, B vitamins have been linked to a lower incidence of stroke — a condition where a blood clot blocks blood flow to the brain, or a blood vessel bursts in the brain. A review of randomized clinical trials that lasted 6 months or longer, revealed that taking B vitamin supplements lowered risk of stroke by 7 percent for a group of 54,913 participants. The study was authored by Xu Yuming and colleagues from Zhengzhow, China and published September 18, 2013 in the clinical journal, Neurology. But before you begin taking supplements, be sure and talk to your healthcare provider.
Vitamin B1 To Avoid Beriberi
The recommended daily intake ofvitamin B1, also called thiamine, is 1.1 milligram (mg) for women over age 18, up to 1.4 mg for those who are pregnant, and 1.5 mg when breast-feeding. For men aged 14 and older, 1.2 mg per day are recommended, according to the National Institutes of Health. Vitamin B1 helps break down carbohydrates into sugars. B1 is found in whole grain cereals, yeast, beans and nuts as well as meats. Too little vitamin B1 causes beriberi, a disease affecting the heart, digestive system, and the nervous system. Beriberi is found in patients who are malnourished, and also in those who drink alcohol heavily. This compromises their nutrition and includes symptoms of difficulty walking, loss of sensation in the hands and feet, paralysis of the lower legs, and may lead to congestive heart failure. People who consume large amounts of alcohol should take a B vitamin supplement to be sure they get enough B1.
Rich in Riboflavin, Vitamin B2
A diet rich in vitamin B2, also known as riboflavin, is needed to avoid riboflavin deficiency. Recommended daily allowances of B2 are 1.3 milligrams (mg) a day for men, and 1.1 mg a day for women. Pregnant women need more, 1.4 mg, and for breastfeeding mothers, 1.6 mg each day. You can get riboflavin from natural sources of nuts, green vegetables, meat and dairy products. Riboflavin helps the body break down and use carbohydrates, fats and proteins in the diet. This vitamin also functions to keep the skin, lining of the gut, and blood cells healthy. Getting enough riboflavin may be preventive for migraine headaches and cataracts according to the National Institutes of Health. Riboflavin has also been used to increase energy levels, boost the immune system, and to treat acne, muscle cramps, and carpal tunnel syndrome.
Benefits of Niacin, Vitamin B3
Vitamin B3, also called nicotinic acid and niacin, is needed in the diet every day to break down our food into energy we can use. People age 14 and up need 14 milligrams (mg) each day for women, and 16 mg for men. Legumes, nuts, and enriched breads are good sources of this vitamin, in addition to dairy, fish, and lean meats.Not getting enough niacin in the dietcauses the disorder known as pellagra. Symptoms of pellagra include both physical and mental difficulties, diarrhea, inflamed mucus membranes, as well as dementia. Pellagra can also result from alcoholism, when the body is not able to absorb enough niacin. Health benefits of niacin include its use as a treatment to help control high blood levels of cholesterol.
Vitamin B5, Pantothenic Acid
The amount of vitamin B5 (pantothenic acid) that people aged 14 and up need is 5 milligrams (mg) each day, according to the Food and Nutrition Board of the Institute of Medicine. Vitamin B5 is found in vegetables in the cabbage family like broccoli and kale, as well as in avocado. In addition, whole-grain cereals, potatoes, dairy, and organ meats are good sources. This vitamin is needed for many of the biochemical reactions that go on in our cells each day, including breaking down carbohydrates and lipids for energy. Because it is a water-soluble vitamin, vitamin B5 is needed in the diet every day. Pantothenic acid is necessary for our bodies to produce hormones, and also needed for growth.
Vitamin B6 Health Benefits
The recommended daily amount of vitamin B6, also called pyridoxine, is 1.3 milligrams (mg) for adults up to the age of 50, according to the National Institutes of Health. Pregnant or breastfeeding teens and women need even more vitamin B6 daily, about 2 mg. You can find vitamin B6 in potatoes and in fruits (except citrus), as well as in poultry, fish, and organ meat. Getting enough vitamin B6 is important because it's involved in more than 100 enzyme reactions in the body's cells. These include helping the body metabolize amino acids from our food, and build new red blood cells. The health benefits of vitamin B6 uncovered by clinical research include reduction in heart disease and in the risk of stroke. Although deficiency in this vitamin is rare in the United States, deficiency can lead to anemia and rash, as well as depression and confusion.
Avoid Anemia with Vitamin B12
Adults need only 2.4 micrograms (mcg) daily of vitamin B12 (cyanocobalamin). Pregnant or breastfeeding teens and women need more, 2.6 to 2.8 mcg daily. Vitamin B12 is not naturally occurring in plant foods. For this reason vegetarians and vegans might not get enough in their diet and may need to take a B supplement. Natural sources rich in vitamin B12 are dairy products, fish, meat, and in particular—beef liver and clams. B12 can also be found in fortified items like breakfast cereals and in nutritional yeast. This vitamin is central to building blood cells and to maintaining healthy nerve cells in the body. Up to about 15 percent of people in the United States have vitamin B12 deficiency, which can lead to anemia. Symptoms of B12 deficiency include weakness, fatigue, constipation, weight loss and loss of appetite. Deficiency is also damaging to the nerve system and can cause depression, confusion, and dementia.
Vitamin B9, Folic Acid for a Healthy Baby
Vitamin B9 is folic acid, also called folate, is needed at 400 micrograms (mcg) daily in adults, but 500 mcg for breastfeeding mothers and more, 600 mcg for pregnant teens and mothers—according to the National Institutes of Health. Naturally occurring folate is found in dark green leafy vegetables as well as asparagus and Brussels sprouts. Oranges and orange juice are high in folate, as are nuts, beans, peas and whole grains. Teens and women who are planning pregnancy or are pregnant may have difficulty in getting enough folate, but this vitamin is important to a baby's health. Getting the folate you need prevents neural tube (brain and spine) birth defects in babies, and promotes healthy growth.
Be sure to talk with your health care providers about any dietary supplements you take, recommendsThe Office of Dietary Supplements of the National Institutes of Health. Keep records of any supplements like you would of any medication, and bring them with you to discuss at your regular appointments.
